A.
Three sets, not for time, of:
Unbroken Muscle-Ups x 3-6 reps
Unbroken Double-Unders x 30-40 reps
Unbroken Strict Handstand Push-Ups x Max reps

B.
For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)

C.
3 Minutes of Rowing for Max Meters
Rest exactly 2 minutes, and then . . .

For time:
75 Pull-Ups (ladies – 60 pull-ups)
Row 1000 Meters


Results

A)

6/6/6

30/40/40

10/12/14

B)

205 - 20

185 - 26

155 - 35

C) 

880/5:52